Running is perhaps one of the most effective ways to lose weight, but that doesn't mean it's a magic bullet. In fact, you may gain a few pounds early on as you lose fat but add muscle, which is denser and heavier than fat. But if you're consistent with your running and stick to a healthy diet, you'll literally run off some excess pounds.
Here are some of the most successful strategies for runners who want to lose weight:
Strength-Train
Increased muscle mass speeds up your metabolism. A pound of lean body mass burns 30 to 50 calories a day. Try to include two to three strength-training sessions a week to build more muscle mass. If you're running and strength-training, you may not lose weight at first because you're adding muscle. But you will lose inches because muscle weighs more than fat but takes up less space.
Beginners' Guide to Strength-Training
Don't Skip Meals
You're not going to lose weight any faster if you miss meals. In fact, it will just make you hungrier, which increases your temptation to eat everything in sight. You also won't burn as many calories during your runs as you would if you were properly fueled.
Run Several Times a Week
Run 25 to 30 miles a week. Individuals who successfully loss weight and keep it off burn about 2,800 calories a week through planned exercise, according to statistics from the National WeightControl Registry. Don't worry about your pace or the intensity of your run -- just getting the miles in will burn the calories.
Be Patient
We're all looking for a quick fix when it comes to weight loss, but don't expect to get it from running. A healthy weight loss rate is 1/2 to one pound a week, so don't anticipate losing more than that. Set a reasonable goal for weight loss, like five pounds in two months.
Spread Out Your Calories
It's better to eat several small meals and snacks throughout the day than to eat a huge breakfast, lunch, and dinner. You'll reduce your temptation to binge and you'll also gain more flexibility in scheduling your runs because you won't have to wait until you digest big meals.
Track Your Foods
Write down everything you eat and drink for at least a few days. You may be shocked at how many calories you're taking in, but it will help you identify areas for improvement.
You can track your foods in your
training journal, so you can also see what kind of effect certain foods have on your performance.
Watch How You Eat
Try eating more slowly and stop eating when you feel comfortable, not stuffed. You'll be surprised at how much more you enjoy your food!
